Garuda Mudra: free your voice, open your expression, and communicate fully and freely

Your voice has always been yours. This is an invitation to use it fully and freely.

Garuda Mudra is a gesture of expression, freedom, and openness. Garuda is the Sanskrit word for eagle, and this hand shape helps you embody that eagle energy. Wide. Open. Unafraid to take up space.

This hand shape connects you to your vishuddha, your throat chakra. It supports the physical anatomy of your neck, throat, vocal cords, and jaw, and it carries the openness of the air element. When your throat softens, expression starts feeling less like a risk and more like a release.

This is a practice for any season your voice feels stuck or small. It is especially aligned with Gemini Season, when the air moves quick and curious and there is so much you want to say. Garuda Mudra gives all of that somewhere to go, so you can express yourself in a way only you can.

Cultivate that for yourself with this mudra and the tools below.

Check out ways to practice mudras live with our empowering yoga community on our live class schedule!

🫶🏻MUDRA: Garuda Mudra

Benefits of Garuda Mudra:

• communication

• expression

• freedom

• openness

• alignment of your cervical spine

• supports health of your throat and vocal anatomy

• soften tension from your neck, jaw, and face

• connection to the air element

• connection to your vishuddha or throat chakra

Why practice Garuda Mudra:
Through a connection to your throat chakra, Garuda Mudra opens your voice so you can use it to create change for yourself and others. It softens the tension you carry in your neck, jaw, and face. It clears the way for honest, open expression. Use your voice fully and freely with this mudra.

How to practice Garuda Mudra:
Bring your left hand in front of your heart with your palm facing in and your thumb on top. Take your right wrist across your left and connect your thumbs. Fan the rest of your fingers out as you hold this in front of your throat. Soften your shoulders and align your spine.

🧘🏻‍♀️MEDITATION: Meditation to Express Yourself Freely

WHY:
A mudra meditation to open your expression from the inside out, weaving sound and movement so your voice and your body speak together. A beautiful meditation for any time you want to feel your expression, not just think about it.

PLACE:
Find any comfortable seat, add support under your sit bones if you’d like.

MOVING MUDRA:
Bend your elbows and hold your hands next to your shoulders facing forward. Soften your shoulders and align your spine. Begin to alternately press your thumb tip to your index finger tip and then your ring finger tip.

PRANAYAMA: 
Breathe long and deeply in and out through your mouth as you alternate your fingers — inhale with your index finger and exhale with your ring finger. 

MANTRA: 
Invitation to work with the mantra SA RE. Verbally (or mentally) chant SA when you inhale and connect your index finger and thumb. Mentally chant RE (ray) when you exhale and connect your ring finger and thumb. This mantra helps open your expression. Continue for three to five minutes 

Customize it: You can also choose any other mantra that resonates.

DRISHTI: 
Invitation to soften or close your eyes if that feels safe and comfortable.

TO END:
With an exhale, release control of your breath and bring your hands into Garuda Mudra by bringing your left hand in front of your heart with your palm facing in and your thumb on top. Take your right wrist across your left and connect your thumbs. Fan the rest of your fingers out as you hold this in front of your throat. Soften your shoulders and align your spine. Pause for at least one full minute to reflect on how you feel and how you can allow yourself more freedom of expression before releasing your hand shape.

✨MANTRA:

I express myself fully and freely

May this practice open your voice and remind you that your full, free expression is always yours to claim.

You belong here — no matter what. If you’re unable to invest in a membership right now, explore our Guardian Memberships through The Penny Project — a supported way to stay connected and practice with community.

And if you’re in a season where you’re able to give, your donation to The Penny Project helps keep these healing spaces accessible to all women.